We’ve already seen a large collection of cycling, running, and even yoga classes in the Peloton digital app. However, does the peloton have rowing classes?
In general, the peloton doesn’t have rowing classes. The only classes that require cardio equipment available are peloton cycling and tread. However, some of the peloton classes like bike Bootcamp and tread Bootcamp can be used with a rowing machine.
Keep reading to know how to integrate rowing together with peloton classes, burn more calories and get better results.
Peloton and Rower
I think peloton and rower would be a nice addition to their workout library. Even if the company doesn’t sell the rowing equipment, there are millions of people actively using the app, and having an access to rowing classes from the comfort of their home would add huge value.
I don’t personally own a stationary rower, but I have many clients who do. I think the ergometer rower is one of the most underestimated full-body cardio machines available. Just like the bike, you can use a rower in several ways.
You can do HIIT intervals, long-distance, or a combination of both. You can also integrate it with your current strength training routine. However, after a while, if you do the same thing over and over it can get boring.
So having an app that you can follow the rowing workout (just like with the bike or tread) would be a great alternative.
In fact, most of my clients who use rower also use some sort of rowing app to make their workout more fun and diverse.
Learn more: Click here to read about “best peloton classes for abs“
Peloton vs Rower
I think rowing is much harder compared to a bike. The biggest difference between the peloton bike and the rower is that the rowing machine requires constant self-awareness and mindfulness about the form and technique.
There are more details to remember, and if you haven’t received the correct training, you’re probably doing it wrong.
|Feet||The peloton bike requires to use of delta cleats in the shoes. This places the foot in the fixed position, which helps you generate more output by engaging more muscles. |
On the other hand, the rowing machine has a strap system. Just like on the bike, the feet need to be straight, but because the platform is mobile, people who have a limited hip range of motion will likely externally rotate their feet.
|Knees||The peloton bike requires constant flexion and extension of the knee in the straight line. |
With the rowing machine, to develop torque and stability in the hips, you need to drive your knees out, while keeping the feet straight.
|Hips||The rowing machine requires much more hip range of motion, especially at the “catch”. To reach the handlebar, the hips need to hinge to the point where the knees almost touch the chest, while keeping your back flat. People with a limited range of motion will default to reaching further for the handlebar, which leads to rounding their back and create a kink in the neck.|
|Glutes||Rowing is a hip hinge movement, just like the deadlift of the kettlebell swing. This means at the hip extension, the end of the “drive” where your knees are straight, you need to squeeze your butt. In the peloton, because of the “saddle” position, it is difficult to engage the glutes.|
|Lumbar spine||In the peloton, the lumbar spine is constantly in one position, unless you’re standing on and off the saddle. In rowing, the lumbar spine changes with each stroke. For untrained people, it makes it easy to default to a mechanically incorrect position.|
|Shoulders||In the peloton, the shoulder remains in the fixed position. However, in rowing, the shoulder has to do a lot of work. Apart from pulling the handlebar, the shoulders need to create external rotation and torque to generate more output and be able to maintain neutral spine position.|
As you can see, using an ergometer rower is much more complicated than using a bike.
And unless someone has a background in sports, they’ve been training rowing in college or high school, the big chances are they don’t know how to row.
Plus, the body works in the kinetic chain.
So if one part defaults to an incorrect position or it doesn’t have a full range of motion, it will create compensation. In other words, rowing is much harder than cycling.
In the video below you can see a basic preparation of how to use a rower from Dr. Kelly Starrett.
What’s Better Peloton or Rower?
As a whole, rowing is better than the peloton because it works on more muscle groups and burns more calories. However, the peloton is more suitable for beginners because it’s easier to use and helps to develop exercise habits without worrying about the form.
This means there are pros and cons to doing both. I would recommend rowers for people who have some level of fitness and have been instructed how to use them correctly.
If you’re on the line between choosing peloton or rowing, here is the simple checklist you can refer to before making this decision.
|Peloton||Easy to use|
Good for beginners
Doesn’t change position
Doesn’t require constant focus on the technique
|Works only legs|
Burns fewer calories
Requires correct bike setup
Bike seat can be uncomfortable
Burns the most calories
|It’s not intuitive and it takes practice to learn|
Changes between starting and finishing position
Requires constant focus on the form (you should not watch Netflix while rowing)
Learn more: Click here to read about the “best peloton classes for back pain“
Does The Peloton App Have Rowing Classes?
As a whole, the peloton doesn’t have rowing classes. The only classes available in the library that require equipment are running, cycling and Bootcamp. All the rest of the classes like pilates, yoga, or strength don’t need any equipment.
However, if you already have a rower at home and you’re looking for ways to modify your workouts you still can use the Peloton app.
I think the best workout available in the peloton digital is the Bootcamp class series. This workout combines cardio together with resistance training.
It works by alternating 5-10 minutes cardio sessions (which can be done on the rower), together with 10-15 minutes of resistance training.
I like this class because it helps to condition both strength and aerobic fitness at the same time. It also burns many more calories and increases EPOC (excess post-exercise oxygen consumption).
Moving back and forth from cardio to weights with minimum rest allow you to burn more calories, without exhausting the individual muscle (Piras, et al. 2015).
This type of circuit training workout you can see in very popular gym franchise OragneFitness or F45 Training. The whole concept works by doing lower body exercise, followed by the upper body, and have a cardio session in between.
I won’t be showing you here how exactly does the peloton Bootcamp work. I’ve already done that in “peloton bootcamp“, which I recommend you read.
How To Use Rower With Peloton
Alternatively, to use rower with peloton app you can also combine your current rowing routine with peloton existing classes like yoga or strength. This can not only add more variety to your workouts but also help you burn more calories and get better results.
Here is an example of a Peloton rower workout. The first column represents the workout that you start from. The second column is the second workout.
|20-minute Full Body Strength||3 x 300m row (as fast as possible)||3 rounds of rowing. The goal is to complete 300m as fast as possible.|
|20-minute rowing (steady-state)||30-minute Yoga Flow||20-minute rowing followed by a yoga class. This will allow you to get better stretch as your muscles are fully warmed up.|
|5 x 100m row (as fast as possible)||30-minutes Tempo Run||Short but fast 5 x 100m bouts help to stimulate the sympathetic nervous system and prime before going for a tempo run.|
|20-minutes Core Strength||1 x 2000m row (as fast as possible)||Using rowing as cardio after abs session. Record your time for 2000m. Next time try to beat that time.|
|60-minute Bike Bootcamp||–||Use a rower instead of a bike. You will be going back and forth between weights and cardio.|
As you can see, there are many variabilities you can add either rower or peloton app to your existing routine. The option of using rower includes:
- As fast as possible for short period of time. This is good for HIIT training where you increase your anaerobic fintess, followed by sufficient recovery time.
- As long as possible. This is classic steady-state work. You keep up the pace that allows you continue to work for 5, 20 or even 40 minutes.
- Beat your current time. Each time when you go fast, try to remember the time you had. Next time you come back to your wokrout, try to beat that time.
Learn more: Click here to read about “does peloton have kettlebell workouts“
Is Peloton Coming Out With a Rowing Machine?
There is a rumor that the peloton has plans to release the third piece of equipment by June 2022. And most likely this will be a rower. As of now, nothing is confirmed so it’s hard to know if peloton is making a rower.
As of now, the peloton doesn’t offer any rowing classes in the peloton app. We also don’t know will they add any rowing classes in the future, or will they offer the rower itself for sale. However, it doesn’t mean you cannot use it.
Adding peloton classes to your current rowing workout can help to transform your existing training regime into more fun and challenging practice.